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Doctor says you should eat berries every day for 5 essential health benefits
We’re all told to ensure we get our “5 A Day” but some fruits and vegetables are better for you than others.
A doctor has revealed that he eats berries every single day for five main health benefits – and you should too.
Doctor says eat berries every day
Speaking on Instagram, Dr Amir Khan, a general practitioner in the UK, recommends eating 75g of blueberries or raspberries per day for the best benefits.
1. They contain antioxidants
First up, berries contain loads of antioxidants, which are natural compounds found in foods that neutralise free radicals in our body. Blueberries contain the most antioxidants, followed by blackberries and raspberries.
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“Think of antioxidants as your body’s little repair men,” the doctor said. “They help fix damage done by unstable molecules called free radicals which in high numbers can damage our cells and cause inflammation.”
2. They may help improve blood sugars
Berries may help to maintain blood sugars by improving your insulin sensitivity too. When your blood glucose levels are too high, this is known as diabetes. Low blood sugar is a condition called hypoglycemia. Both can cause serious health problems.
“Both laboratory and human studies have shown berries can improve our insulin response to high carb meals, thus helping to keep blood sugars at healthy levels,” the medical professional continued.
3. They contain fiber
They also contain fiber, an essential nutrient that is good for our gut health and keeps us fuller for longer. The NHS recommends eating 30g a day as part of a healthy balanced diet, but most adults only have around 20g on average.
As well as helping with digestion and preventing constipation, eating plenty of fibre is also associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
4. They are good for your heart
Berries are great for your heart too, helping to lower cholesterol levels. Cholesterol is a waxy substance found in your blood and high levels can increase your risk of heart disease.
“Initial studies show that berries can lower our LDL cholesterol, which is considered to be harmful cholesterol. Plus, they prevent that LDL cholesterol from becoming oxidized or damaged,” he explained.
5. They keep our arteries healthy
Finally, berries help to keep our arteries healthy. The inside of our blood vessels are lined with endothelial cells, which have lots of important functions like controlling our blood pressure and helping with blood clotting.
However, those cells can become damaged through things like smoking which can stop them from doing their job properly. Berries are thought to improve the function of our endothelial cells when eaten regularly.
Dr Amir Khan is a full-time general practitioner at The Ridge Medical Practice in Bradford, UK who graduated from the University of Liverpool. He is the resident doctor for ITV’s Lorraine and Good Morning Britain and is a best-selling author.
